Breakfast A bowl of Porridge with low fat milk & apple slices

Snacks Orange, ½ wholemeal scone and strawberries

RecipeSpanish OmeletteServe withb rocolli and extra potatoes

Method

1. Heat 1 tablespoon of oil in a frying pan

2. Add the onions and cook until soft

3. Add the red pepper, cook for 5 minutes

4. Beat the eggs in a bowl. Add pepper

5. Stir the potatoes, parsley and fried vegetables into the egg mixture

6. Pour the egg mixture into the heated frying pan and spread evenly to the edge

7. Cook for 5 minutes until the egg mixture comes away from the side of the pan

8. Place the pan under a pre-heated moderate grill for about 3 minutes to cook the top of the omelette

Ingredients

• 2 onions, chopped• 1 red pepper, cored and chopped• 4 eggs• 2 large potatoes boiled and chopped• 1 dessertspoon chopped parsley

Add brocolli and extra potatoes

RecipeSpanish OmeletteServes 4 AdultsA five year old needs about half the food an adult does. A child under five might need a lot less.

Monday

Breakfast A bowl of Porridge with low fat milk & apple slices

Snacks Orange, ½ wholemeal scone and strawberries

RecipeSpanish OmeletteServe withb rocolli and extra potatoes

Method

1. Mix the lime juice, olive oil and garlic together in a large sealable plastic bag

2. Add chicken to the bag and seal it, removing as much air from the bag as you can

3. Marinate chicken, turning bag over once or twice, for at least 4 hours or up to 24 hours in refrigerator

4. Preheat oven to 200°C / 400°F / Gas Mark 6

5. Remove chicken from marinade and throw away the marinade

6. Brown the chicken breasts on a hot griddle pan, for a short while on each side until they get some colour

7. Place on a roasting tin and roast in the oven until cooked through, about 25 to 30 minutes

Ingredients

• 4 skinless chicken breasts (520g / 1lb 2½ oz)• 25ml / 1fl oz. of fresh lime juice, half a lime• 1 tablespoon of olive oil• 4 cloves of garlic, finely chopped or minced

Steam some potatos and vegetables (you can use frozen mixed vegetables too)

RecipeBaked garlic lime and chicken breasts.Serves 4 AdultsA five year old needs about half the food an adult does. A child under five might need a lot less.

Add a glass of water or milk (semi-skinned or low fat preferably) to every meal or snack.

Breakfast

• 1 to 2 Wheat biscuits, top with low fat milk

Breakfast

• 1 to 2 Wheat biscuits, top with low fat milk and strawberries

Lunch & Morning Snack

Afternoon Snack

• Handful of carrot sticks

Dinner

• Baked garlic lime chicken breasts with mixed veg and potatoes

LunchboxFriendly

TuesdayAdd a glass of water or milk (semi-skinned or low fat preferably) to every meal or snack.

Breakfast

• 1 to 2 Wheat biscuits, top with low fat milk

Breakfast

Lunch & Morning Snack

• Tortilla wrap with chicken, sliced peppers and lettuce• Orange & ½ wholemeal scone• Small carton of milk

Afternoon Snack

DinnerHave a

meat freeday

Wednesday

Breakfast A bowl of Porridge with low fat milk & apple slices

Snacks Orange, ½ wholemeal scone and strawberries

RecipeSpanish OmeletteServe withb rocolli and extra potatoes

Method

1. Preheat oven at 200ºC/400ºF/Gas Mark

2. Cut the potatoes into thick cut chips

3. White fish fillets (boned and filleted) buy fresh or frozen – bake in the oven for 25 mins

4. Drizzle chips with a teaspoon of olive oil (if desired), bake in oven for 20 mins

5. Cook frozen peas as per instructions on packet. Add sweetcorn for extra veg

Ingredients

• 4 pieces of white fish (approx 5oz/150g) • 7- 8 potatoes • 500g /16 oz. of frozen peas / sweetcorn

RecipeFish, peas and chipsServes 4 AdultsA five year old needs about half the food an adult does. A child under five might need a lot less.

Add a glass of water or milk (semi-skinned or low fat preferably) to every meal or snack.

Breakfast

• 1 to 2 Wheat biscuits, top with low fat milk

Breakfast

• A bowl of flaked cereal with low fat milk. • 2 mandarins

Lunch & Morning Snack

Afternoon Snack

Dinner

Breakfast A bowl of Porridge with low fat milk & apple slices

Snacks Orange, ½ wholemeal scone and strawberries

RecipeSpanish OmeletteServe withb rocolli and extra potatoes

Method

1. Mix all the ingredients together in a bowl

2. Bind with the beaten egg

3. Shape mixture into 4 round shapes with a little flour

4. Fry or grill gently on both sides over a low heat until well cooked

Serve in small burger buns and top with sliced tomato and steamed carrots on the side

Make burgers smaller for children

Ingredients

• 450g /1lb lean minced beef• 110g / 4 oz. brown breadcrumbs, around 4 slices• Pinch mixed herbs• 1 small onion, finely chopped• ¼ of an egg, beaten• 1 teaspoon of plain flour

RecipeHomemade BurgersServes 4 AdultsA five year old needs about half the food an adult does. A child under five might need a lot less.

ThursdayAdd a glass of water or milk (semi-skinned or low fat preferably) to every meal or snack.

Breakfast

• 1 to 2 Wheat biscuits, top with low fat milk

Breakfast

Lunch & Morning Snack

Afternoon Snack

Dinner

• Homemade burgers

LunchboxFriendly

LunchboxFriendly

• Medium wholegrain bread roll with tomato & cheese. • Pot of low fat yoghurt & 1 banana• Bottle of water

• A bowl of porridge with low fat milk & apple slices

Small carton of milk

• 8 Strawberries

• Spanish Omelette served with broccoli and extra potatoes

• 2 tablespoons of pasta with 1 tablespoon of tomatoes and vegetables• 2 crackers with low fat cheddar cheese and yoghurtcheese and yoghurt

LunchboxFriendly

• Fish, peas and chips

• 1-2 slices of wholemeal toast with mashed banana. • Glass of milk

• Small wholemeal pitta bread with tuna & sweetcorn. • Apple and yoghurt

• Slice of wholemeal toast with peanut butter

• 10-12 Grapes

Make a start with our 5 day meal plannerAn easy meal plan to help parents to take small steps to improve their children’s health

Friday

Breakfast A bowl of Porridge with low fat milk & apple slices

Snacks Orange, ½ wholemeal scone and strawberries

RecipeSpanish OmeletteServe withb rocolli and extra potatoes

Method

1. Preheat your oven to 180°C / 350°F / Gas Mark 4

2. Cook the potatoes and carrots in boiling water and until tender, around 20 minutes

3. Meanwhile heat vegetable oil in a small saucepan and cook the onion until softened

4. Add the minced meat to the onion and cook, stirring occasionally, until browned all over. Drain off any excess fat

5. Add the tinned tomatoes. Cover, bring to the boil and then simmer for about 20 minutes, then transfer to a casserole dish

6. When the potatoes and carrots are cooked, drain them and return to the saucepan. Mash the potatoes and carrots together with a potato masher or potato ricer until smooth

7. Spoon the carrot and potato mixture on top of the minced meat mixture and bake in the pre-heated oven for 30 minutes or until the top starts to brown

Ingredients

• 900g / 2lb potatoes, peeled and diced• 300g / 10oz. carrots, peeled and sliced• 100g / 4oz. onion, peeled and chopped• 450g / 1lb lean minced beef• 1 x 400g / 14oz. tin of chopped tomatoes

RecipeFamily Shepherd’s PieServes 4 Adults*

A five year old needs about half the food an adult does. A child under five might need a lot less.

Add a glass of water or milk (semi-skinned or low fat preferably) to every meal or snack.

Breakfast

• 1 to 2 Wheat biscuits, top with low fat milk

Breakfast

Lunch & Morning Snack

Afternoon Snack

• Kiwi

Dinner

• Family shepherd’s pie

It is important that children take in enough fluids during the day. If they do not drink enough, they may become dehydrated, thirsty, tired and weak. Drinks should always be included for break-time and lunch.

Water and milk are the most suitable drinks for children.

Drink Tooth friendly

Water Best choice anytime

Milk (semi-skimmed/low-fat preferably) Good choice anytime

Unsweetened fruit juice (fruit juice from concentrate is suitable also if it does not contain added sugar)

Limit to once a day

Flavoured milk* At mealtimes

Diluted sugar-free squash At mealtimes

Yoghurt or milk drinks* At mealtimes

Smoothies* At mealtimes

Fruit Juice drink (unsweetened) At mealtimes

Fruit Juice drink (sweetened) Not tooth friendly

Fizzy drinks (including diet versions) Not tooth friendly

Suitable drinks for children

*Com

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ugar

• 2 slices of wholemeal bread with cooked ham and lettuce • 6 cherry tomatoes, cream cheese and small tub of stewed fruit

LunchboxFriendly

1. Pick a time during the week and make this a time when you plan your weekly meals

2. Look at the ingredients you already have at home. Check your cupboard, fridge and freezer before going to the supermarket.

3. Pick meals that you know your family already enjoy.

4. Plan for leftovers. For example leftover vegetables can be added to stir fry’s, curry’s and omelettes.

5. Cook in bulk and freeze. This works well with dishes like curry’s, stews, pies and casseroles.

6. Chose recipes that use the same ingredients. This saves money, time and extra trips to the supermarket.

6 tips for planning meals

* multiply by the amount of children in the family

• A bowl of high fibre breakfast cereal with low fat milk and small glass of fruit juiceglass of fruit juiceglass of fruit juice

One daily win can make a difference

Visit makeastart.ieFor more hints & tips visit: makeastart.ie

Shopping listFruit1 bunch of bananas 1 orange*

1 punnet of strawberries1 apple*

1 Lime

1 lemon

1 bulb of garlic1 bunch of grapes1 punnet cherry tomatoes1 kiwi*

1 bag of mandarins

Vegetable2 tins of sweetcorn1 bag of carrots1 bag of frozen peas1 bag of frozen sweetcorn1 bag of potatoes3 medium red peppers 1 medium yellow pepper1 head of lettuce450g/1lb of Broccoli (fresh or frozen)

4 - 5 onions6 Cherry tomatoes

Cereal1 box of wheat biscuits1 box of porridge1 box of flaked cereal (non-sugar options)

1 box of high fibre cereal

Dairy1 packet of cream cheese3ltr of low fat milk2 x Low fat yoghurt* (no added sweetener)

Low fat cheddar cheese

Bread1 medium wholegrain bread roll*

1 pack pitta bread (remainder can be frozen)

1 wholemeal scone* 1 loaf of wholemeal bread4 burger buns110g /4oz brownbreadcrumbs(around 4 slices or buy frozen)1 pack wholemeal tortilla wraps(remainder can be frozen)

Garnish and store cupboardOlive oil

Pepper

Mixed herbsLemon juicePlain flour

fresh mint

Brown PastaCrackers

Eggs

Chopped parsleyTin of chopped tomatoes

Other items1 tin tuna

4 skinless chicken breasts (520g / 1lb 2½ oz)

1 piece of cod (approx 5oz/150g)

1 packet of cooked sliced ham

Lean minced beef(450g /1lb)

Pot of stewed fruit*

Prinect PDF Report 17.00.035 - 1 - 05/11/2018 01:46:55 PM

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Prinect PDF Report 17.00.035 - 1 - 05/11/2018 01:44:15 PM

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